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WODS (Workout of the Day)

210121

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 8 MINUTES 250m ROW | 300m AB 5 Plate Front Raises 5/5 Plate Lateral Raises 10 Plate Bent Over Row 10 Plate Ground to OverheadStrengthMetcon (Weight)4 SETS 6 Tempo Strict Press (1121) 10...

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210120

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds (10:00 CAP) 10 Quad Heel Taps 20 Mountain Climbers 10 Squat 2 Stand Into.. 2 Rounds 10 Up-Downs 10 Scap Push-Ups 10 Reverse Lunges Into… 2 Rounds 8 Burpees 10 Jump SquatsStrengthMetcon...

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210119

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 2 Cal AB* | 3 Cal ROW* 5/5 SA KB Deadlifts 5/5 KB Upright Row 5 Perfect Push-Ups *Increase Cals by 2/1 each round.StrengthMetcon (Weight)4 SETS 6/6 Tempo KB Floor Press (30X1)...

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210118

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 200m AB / 150m Row 10 Lunge + Lunge + Squat 10 Scap Push-Ups 5 Burpees Into… 2 ROUNDS 10 Scap Pull-Ups 8 Slow Ring Rows 6 Small Kip Swings 4 Bigger Kip SwingsStrengthMetcon...

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210116

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 20 Single-Unders* 5 Scap Push-Ups 10 Alt. Plank Shoulder Taps 15 Tuck-Ups *Increase in complexity every round … Round 2: Single-Under High Jumps Round 3:...

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Friday

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (7:00 CAP) 10 Wall Ball Front Squat 10 Wall Ball Deadlifts 10 Box Step-Ups 10 Wall Ball Push Press 250m RowStrengthMetcon (Weight)4 SETS 8 Tempo Deadlifts (3110)* 10/10 Single Leg...

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210115

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS (7:00 CAP) 10 Wall Ball Front Squat 10 Wall Ball Deadlifts 10 Box Step-Ups 10 Wall Ball Push Press 250m RowStrengthMetcon (Weight)4 SETS 8 Tempo Deadlifts (3110)* 10/10 Single Leg...

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210114

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 8/6 Cal Bike or Row 20 V-ups 8/6 Cal Bike or Row 10 Kang Squats 8/6 Cal Bike or Row 10 Broad JumpsStrengthMetcon (Weight)EMOM x 10 MINUTES 1 Power Clean + 2 Hang Power Clean +...

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210113

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 8 MINUTES MIN 1 - :45 Mountain Climbers MIN 2 - 10 Scap Ring Rows + 5 Ring Rows MIN 3 - 12 Push-Up to Pike MIN 4 - :45 Hollow RocksStrengthMetcon (Weight)5 SETS 8 Tempo Strict Press...

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210112

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 100m Row or Bike 10 Alt. Step-Ups 100m Row or Bike 10 Slow Air Squats 100m Row or Bike 10 Broad JumpsStrengthMetcon (Weight)4 SETS 8 Tempo Front Squats (22X1) 4 Tall Box Jumps...

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